GREEK CHICKEN & TZATZIKI BOWL
Greek Chicken & Tzatziki Bowl is a vibrant and refreshing Mediterranean-inspired dish that combines tender grilled chicken, nutty brown rice and creamy tzatziki sauce. The crumbled feta cheese adds a savoury touch, balancing the flavours with its slight tanginess. This bowl is a well-rounded meal, providing lean protein, complex carbohydrates and healthy fats for a satisfying and nutritious option. This dish is perfect for a quick lunch, a light dinner, or a meal-prep staple. The tzatziki sauce enhances the bowl with its cool, garlicky flavour, making every bite creamy and delicious. Packed with Mediterranean flavours and essential nutrients, this meal is both nourishing and incredibly easy to prepare. Whether you’re looking for a healthy post-workout meal or a balanced, flavourful dish, the Greek chicken & tzatziki bowl is a perfect choice.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1 serving
CUISINE
Greek, Mediterranean
PREPARATION/TECHNIQUES
Grill, Steam, No-Cook
OCCASION/HOLIDAY
Healthy Eating, Meal Prep, Summer, Light Lunch, Quick Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Gluten-Free, Quick & Easy
DISH TYPE
Grain Bowl
INGREDIENTS
Here is the list of ingredients we need to prepare Greek Chicken & Tzatziki Bowl:
- 50g cooked brown rice
- 80g grilled chicken breast
- 10g feta cheese, crumbled
- 1 tbsp tzatziki sauce
- ½ tsp lemon juice (optional, for added freshness)
- ¼ tsp black pepper (optional, for seasoning)
- 1 tbsp chopped fresh parsley (optional, for garnish)
FULL NUTRITIONAL INFORMATION
- Calories: 380 kcal
- Protein: 42g
- Carbohydrates: 32g
- Fibre: 4g
- Fat: 12g
- Saturated Fat: 3.5g
- Sodium: 320mg
- Sugar: 2g
PREPARATION
The preparation steps for Greek Chicken & Tzatziki Bowl:
- Prepare The Brown Rice: Cook brown rice according to package instructions. Fluff with a fork and let it cool slightly.
- Grill The Chicken: Preheat a grill or pan over medium heat. Lightly season the chicken with black pepper and grill for 5-6 minutes per side until fully cooked. Let it rest before slicing.
- Crumble The Feta Cheese: Break the feta into small pieces for even distribution.
- Assemble The Bowl: Place cooked brown rice at the base of a serving bowl. Arrange sliced grilled chicken on top.
- Drizzle With Tzatziki Sauce: Spoon the tzatziki sauce over the chicken for a creamy, tangy flavour.
- Garnish And Serve: Sprinkle feta cheese and fresh parsley over the bowl. Add a squeeze of lemon juice for extra brightness. Serve immediately and enjoy.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are the valuable tips for Greek Chicken & Tzatziki Bowl:
- Juicier Chicken: Marinate the chicken in lemon juice, garlic, and olive oil for enhanced flavour.
- Perfectly Cooked Rice: Let the brown rice sit covered for 5 minutes before fluffing.
- Extra Crunch: Add diced cucumber or sliced cherry tomatoes for freshness.
- Lighter Dressing: Mix tzatziki with a little water or lemon juice for a thinner consistency.
- Meal-Prep Friendly: Store ingredients separately and assemble just before serving to maintain freshness.
VARIATIONS
- High-Protein Option: Add a hard-boiled egg or extra grilled chicken.
- Low-Carb Version: Swap brown rice for cauliflower rice or chopped romaine lettuce.
- Spicy Twist: Sprinkle red pepper flakes or add a drizzle of hot sauce.
- Nutty Flavour: Toss in toasted almonds or pine nuts for added crunch.
- Creamier Texture: Mash the feta into the tzatziki sauce for a richer consistency.
- Extra Veggies: Mix in roasted red peppers, olives, or artichokes for a Mediterranean boost.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep tzatziki separate until ready to serve.
- Freezing: Freeze cooked brown rice and grilled chicken separately for up to 1 month. Avoid freezing feta and tzatziki as they change texture.
- Reheating: Warm rice and chicken in the microwave for 1-2 minutes before serving.
- Meal Prep Tip: Pre-portion ingredients into containers for quick, easy meals throughout the week.